Quick Crab Stew in Fennel-Tomato Broth

Dairy Free
Health score
52%
Quick Crab Stew in Fennel-Tomato Broth
30 min.
4
469kcal

Suggestions


Welcome to the delightful world of Quick Crab Stew in Fennel-Tomato Broth! This dish is a vibrant fusion of flavors that will transport your taste buds straight to the coast. Imagine succulent pieces of fresh crab, expertly cooked in a fragrant, tomato-based broth that's perfectly infused with the aromatic hints of fennel and fresh herbs. It’s not just a meal; it’s an experience!

In just 30 minutes, you can serve up a satisfying stew that feels every bit like a restaurant-quality dish right in your own home. With a health score of 52, this dairy-free delight is perfect for a nourishing lunch or a warm, inviting dinner with family and friends. Each serving packs in 469 kcal, making it both a wholesome and hearty main course you can enjoy guilt-free.

The recipe brings together the essential ingredients like fire-roasted diced tomatoes and dry white wine, which adds depth to the broth, while the crunchy crusty Italian bread is perfect for soaking up every last drop. The freshness of aromatic herbs like parsley and oregano combined with the subtle bite of red chile flakes creates a symphony of flavors that is sure to impress even the most discerning palate.

Whether you are a seasoned cook or a kitchen rookie, this Quick Crab Stew is an inviting dish that will impress anyone at your table. So, roll up your sleeves and let’s get cooking!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 14 oz canned tomatoes diced canned
  •  celery stalks trimmed cut in half
  • loaf top italian
  • cup wine dry white
  •  crabs cleaned cooked cut into quarters and shells cracked
  • Handful fennel bulb 
  • small fennel bulb quartered
  • Handful flat parsley 
  • 0.5 teaspoon kosher salt 
  • tablespoon olive oil 
  • Handful oregano fresh
  • 0.3 teaspoon pepper red
  • 0.5 small onion white quartered

Equipment

  • food processor
  • bowl
  • pot

Directions

  1. In a food processor, chop celery, onion, and fennel.
  2. Heat oil in a large pot over medium heat, add vegetables, and cook until softened, stirring often, about 7 minutes.
  3. Add wine, 1 cup water, tomatoes, chile flakes, salt, and pepper. Cook, covered, 8 to 10 minutes to let flavors develop.
  4. Add crabs and cook, covered, stirring often, until warm and fragrant, about 5 minutes.
  5. Transfer to a large serving bowl. Whirl herbs together in food processor to chop, then sprinkle over crab and serve with warmed bread.

Nutrition Facts

Calories469kcal
Protein25.1%
Fat14.55%
Carbs60.35%

Properties

Glycemic Index
78.38
Glycemic Load
41.59
Inflammation Score
-9
Nutrition Score
31.554782660111%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Eriodictyol
0.63mg
Hesperetin
0.24mg
Naringenin
0.23mg
Apigenin
2.24mg
Luteolin
0.05mg
Isorhamnetin
0.44mg
Kaempferol
0.08mg
Myricetin
0.16mg
Quercetin
1.95mg

Nutrients percent of daily need

Calories:469.19kcal
23.46%
Fat:6.89g
10.59%
Saturated Fat:1.19g
7.43%
Carbohydrates:64.29g
21.43%
Net Carbohydrates:59.06g
21.48%
Sugar:10.24g
11.37%
Cholesterol:48.08mg
16.03%
Sodium:1325.01mg
57.61%
Alcohol:6.18g
100%
Alcohol %:1.88%
100%
Protein:26.74g
53.47%
Vitamin B12:7.34µg
122.25%
Selenium:59.41µg
84.88%
Vitamin K:59.35µg
56.53%
Vitamin B1:0.76mg
50.91%
Folate:180.26µg
45.06%
Manganese:0.83mg
41.74%
Vitamin B3:7.88mg
39.41%
Copper:0.75mg
37.74%
Vitamin B2:0.6mg
35.23%
Zinc:4.75mg
31.7%
Iron:5.58mg
31.03%
Phosphorus:298.48mg
29.85%
Magnesium:87.66mg
21.92%
Fiber:5.23g
20.91%
Potassium:726.46mg
20.76%
Vitamin C:13.77mg
16.69%
Calcium:163.76mg
16.38%
Vitamin B6:0.31mg
15.32%
Vitamin A:689.54IU
13.79%
Vitamin B5:0.81mg
8.12%
Vitamin E:1.17mg
7.79%
Source:My Recipes